CrossFit Ballwin – CrossFit
Nick Johnson
Warm-up
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Front Rack Stretch – 1:00
Ankle Stretch – :30 Seconds Each Side
Strength & Skill
Sandbag Zercher Reverse Lunge
1. Positioning
2. Breathing
Sandbag to Shoulder
1. Hand Position
2. Arms Long
Lateral Hops:
1. Feet Close
Row
1. Relax the Hands
2. Handle Straight In
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
4 Sandbag Zercher Reverse Lunges (150/100)
6 Sandbag to Shoulder (150/100)
20 Lateral Sandbag Hops
200 Meter Row
**Relay style. Athlete 2 can start once athlete 1 leaves for the row.